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  • Coping with high functioning depression can be hard,

    克服高功能憂鬱症可能很難,

  • but before going into details on how to deal with it,

    但在詳細介紹如何克服前,

  • you might want to watch our video '7 signs you may have high-functioning depression'.

    你可能想看我們的影片:「七個可能有高功能憂鬱症的跡象」。

  • This type of depression is a lot more common than you think.

    這種憂鬱症比你想像的還要普遍。

  • According to Anxiety and Depression Association of America or ADAA,

    根據美國焦慮和憂鬱症協會 (AADA) 報告顯示,

  • Approximately 3 million people battle with it per year.

    每年約有三百萬人與它奮鬥。

  • Many times this mental disorder goes unnoticed because even though it's a debilitating problem,

    即使它會使人變虛弱,這種精神疾病很多時候都不會受到注意,

  • most people are functional, but don't worry.

    大多數人可以正常生活,但不用擔心。

  • Here are 6 practical tips to deal with high-functioning depression.

    這裡有 6 個克服高功能憂鬱症的實用技巧:

  • Number 1: Get organized.

    第一:做事有條理。

  • For some, high functioning depression means forgetfulness and disorganization even though you get things done.

    對有些人來說,即使你把事情做好,高功能憂鬱症也代表健忘和混亂。

  • You can't remember important dates and don't get to places on time among other things.

    你記不得重要的日期,以及在做其他事時無法準時到達地點。

  • Buy an agenda and faithfully write down everything such as doctor appointments, birthdays,

    買一份行事曆,準確寫下所有事情,像是:和醫生的預約、生日

  • projects, movie release dates, when your car on oil change is due, when bills need to be paid, even simple things like

    計畫、電影上映日、車子什麼時候換油、什麼時候繳帳單,甚至是一些簡單的事情,

  • anniversaries or when you start and finish your menstrual cycle.

    例如:紀念日,或是你月經開始和結束的日期。

  • Your agenda will be your best friend

    行事曆將是你最好的朋友。

  • First thing each morning when you wake up,

    每天早上醒來的第一件事,

  • grab it and view what you need to get done during the day and week this way you won't forget anything

    拿起行事曆,看看你這一周需要完成的事,這樣你就不會忘記任何事。

  • Number 2: Home organization.

    第二:整理家裡。

  • To help yourself out, clean and throw away anything you don't need anymore.

    為了幫助自己,清理並丟掉任何你不再需要的東西。

  • If it's in good condition, you can donate it, or have a yard sale.

    如果那些東西都還能用,你可以捐出去,或是辦個庭院拍賣。

  • Why? Because extra clutter in your home means it will be more difficult for you to stay organized.

    為什麼? 因為家裡雜亂無章,這樣你做事很難有條理。

  • Go out and buy containers, decorative boxes and folders.

    出門買些容器、裝飾盒和資料夾。

  • The trick here is to divide things into their correct place.

    這裡的訣竅是把東西分別放在正確的位置。

  • For example, in different folders place papers by categories such as car bills in one folder and utility bills in another.

    舉例來說,不同資料夾放不同類別的紙張,像是一個資料夾放汽車帳單,另一個放水電帳單。

  • In your room, divide your shirts in one drawer and pants in another.

    在你的房間裡,一個抽屜放襯衫,另一個放褲子。

  • The same goes for other materials around the house.

    同理適用於房子其他東西上。

  • The trick here is to put things in places that you will remember to look for it.

    這裡的訣竅在於,東西放在你會記得去找的地方。

  • Number 3: Socialization and Hobbies.

    第三:社交和興趣。

  • High functioning depression comes with isolation.

    高功能憂鬱症伴隨著孤立。

  • To fix this, get involved in your favorite activities or hobbies.

    為了解決這問題,從事你最愛的活動或興趣。

  • For example, if you like to practice martial arts then take a class.

    舉例來說,如果你喜歡練習武術,那就去參加課程。

  • This way, you are blowing stress off by doing things you love,

    這樣的話,可以透過做自己喜歡的事來減輕壓力,

  • but at the same time you are socializing with others.

    但同時你也正與他人社交。

  • Number 4: Self care.

    第四:照顧自己。

  • The problem with depression is that you have zero energy to take care of yourself.

    憂鬱症的問題在於你沒有精力去照顧自己。

  • In turn, your self-esteem will be on the floor.

    反過來說,你的自尊會變得很低

  • No matter how hard it gets, take care of yourself.

    無論有多難,都要照顧好自己。

  • I know you've heard this all the time,

    我知道你總是聽到這種話,

  • but get enough sleep, drink sufficient amount of water and eat plenty of healthy meals.

    但要有充足的睡眠、喝足夠的水,並吃足夠的健康食物。

  • Believe it or not, what you eat is how you feel.

    你相信嗎?你吃什麼就感覺到什麼。

  • If you don't get hungry or thirsty,

    如果你不餓或不渴,

  • use an alarm clock on your cell phone to remind yourself to eat and drink water.

    在手機上設定鬧鐘,提醒自己吃東西和喝水。

  • There are even apps you can download that remind you of this,

    甚至可以下載應用程式來提醒你做這些,

  • and on the plus side, some of those apps are interactive, making it fun for you.

    從好的方面來看,其中一些應用程序是互動式的,會讓你有些樂趣。

  • Number five: Distraction.

    第五:轉移注意力。

  • High functioning depression is complicated in the sense that you are constantly overthinking and criticizing yourself.

    高功能憂鬱症在感覺上是很複雜的,因為你會一直過度思考,以及批評自己。

  • To counter this make sure you have healthy pastimes to keep your mind busy.

    要解決這個問題,確保你有健康的消遣,讓你的頭腦保持忙碌。

  • For example, starting a new TV series or reading your favorite book, looking up new artists,

    舉例來說,開始看新的電視劇或閱讀你最喜歡的書、認識新的藝術家

  • coloring, going for a walk, hanging out with friends, going to the bookstore and etc.

    著色、散步、與朋友出去玩,以及去書店逛逛等等。

  • The point here is to keep yourself busy and not let your mind wander negatively.

    這裡的重點是讓自己忙碌,不要讓你的腦袋徘迴於負面情緒裡。

  • Number six: Exercise and Hygiene

    第六:運動和衛生習慣

  • Exercising and good hygiene improves your self-esteem and self-worth.

    運動和良好的衛生習慣可以提升你的自尊心和自我價值。

  • Research shows that thirty minutes a day of exercise for at least four days a week will boost your mood.

    研究指出,每周運動至少四天,且每次運動 30 分鐘會讓你心情變好。

  • And I know when you are depressed, there's no way in hell you want to get up and move.

    而我知道當你感到沮喪時,你根本就不想起來活動。

  • But trust me, it makes a difference.

    但相信我,這會有所改變。

  • If it's too much at first, start by taking a walk around the block and gradually add cardio to your routine.

    如果一開始太多,試著先在街區散步開始,之後慢慢在日常中加入有氧運動。

  • Look for fun exercises such as riding a bike, dancing, Zumba, running or sports.

    找些有趣的運動進行,像是:騎自行車、跳舞、尊巴舞、跑步或體育運動。

  • Anything that will get you moving, but is entertaining for you.

    任何會讓你活動到,但對你來說是有娛樂性的運動。

  • Don't forget to shower and wash your face and mouth twice a day.

    不要忘了沖澡,以及一天洗臉和刷牙兩次

  • This will freshen you up and lighten your groggy mood

    這會讓你保持清爽,並減輕你的無力感。

  • High functioning depression is difficult to deal with, but not impossible.

    高功能憂鬱症很難克服,但不是辦不到。

  • If these tips aren't enough to help you,

    如果這些訣竅還不足以幫助你,

  • then psychotherapy may be of great use.

    那心理療法或許是個好辦法。

  • Don't be afraid to ask for help.

    別害怕求助。

  • Talking to the right people who truly care will help you

    與真正關心你的人交談會對你有所幫助。

  • Not only that, but if you end up taking medication for this, then remember, there is no shame in that.

    不僅如此,如果你最後得服用藥物,那麼請記住,這一點也不丟臉。

  • What are other tips and tricks you use to help cope with your high functioning depression?

    你使用哪些技巧和訣竅來幫助克服高功能憂鬱症?

  • Let us know in the comments below.

    在下方留言讓我們知道。

  • If there are other topics on high functioning depression that you would like us to cover, let us know and don't forget to subscribe.

    如果你想要我們介紹其他高功能憂鬱症的主題,請讓我們知道,也別忘了訂閱我們。

  • Thanks for watching.

    謝謝你的觀看。

Coping with high functioning depression can be hard,

克服高功能憂鬱症可能很難,

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B1 中級 中文 美國腔 憂鬱症 運動 訣竅 行事曆 帳單 日期

6種應對高功能抑鬱症的方法 (6 Ways To Cope With High Functioning Depression)

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    逸嫻. 發佈於 2021 年 01 月 14 日
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